Anchored Band Row: how to do it right
In short: Row with a band anchored in front of you, targeting mid-back thickness with a peak of tension in the contraction, elbows squeezed back.
How to do it, step by step
- 1Anchor the band at sternum height, step back so there is already tension with straight arms.
- 2Torso stable and slightly leaning, brace active, shoulders down.
- 3Pull your elbows back keeping them close to your body, lead the movement with the shoulder blades.
- 4At the end of the range, squeeze your shoulder blades and hold the maximum contraction for 1 second.
- 5Return slowly under control, let the band stretch without fully letting go.
The mistake to avoid
Don't pull with just your arms. Keep your torso still.
Other common mistakes
- Letting go as soon as the band gets hard: on the contrary, that is where you must squeeze hardest and hold the contraction.
- Pulling with your arms alone: start the movement with the shoulder blades to target back thickness.
- Rolling your shoulders forward: keep your shoulders down and your chest open to engage the rhomboids and mid traps.
- Letting the band snap you back abruptly: control the return to keep the tension.
Muscles worked
- Main:
- Back (thickness)
- Supporting:
- Biceps, Rear delts
The lats and teres major do the pulling, but here the rhomboids and mid traps dominate at the end of the range to bring the shoulder blades together. The rear delt and biceps assist elbow flexion and moving the shoulder back.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Anchor the band at sternum height and step back so it is already taut with straight arms. Torso stable, shoulders down. Pull your elbows back close to your body leading with the shoulder blades, squeeze for one second at the end of the range, then return slowly.
How far do I pull?
Until your elbows pass the line of your torso and your shoulder blades almost touch. That is where the band's resistance is maximal, so that is where everything happens.
I don't feel anything, is that normal?
You should feel your mid back, between the shoulder blades. Look for the feeling of pinching a pencil between them during the one second hold. If you only feel your arms, start the movement with the shoulder blades before bending your elbows.
How fast should I do the movement?
Controlled pull, one second of full squeeze, braked return. With a band, the return is the trap: it wants to bring you back fast, and it is up to you to resist to keep the tension.
How do I adjust the difficulty?
Step back one pace: the tension at the end of the range increases at once and the contraction peak becomes brutal. It is a much finer adjustment than changing bands. Anchor at sternum height.